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Saturday Warm Up: 1 minute jump rope (record max set of double unders) 10 dowel passes 2 rounds 1x pvc pipe/2x bar 10 Muscle Snatch 10 Overhead Squats 10 Snatch Balance THEN: Ring Work 10 second holds support w/ hollow rock and turnout support w/ Ball up and turnout support w/L-sit and turnout WOD:" Team and Solo Nancy" Congratulations to Rae, Ben, Austin and Melissa (and out of towner Patricia!) who got their names on the Benchmark Board for completing Nancy Rx! 5 Rounds for time: 400 m run 15 overhead squats 95/65lb Solo Nancy: Ben, Jackson, Patricia, Austin D., Melissa, Melissa V. and Rae, Benny D Team Nancy: Laura and Stacey; Elizabeth and Lisa Great job everyone!!!                     
Patricia
11/3/2010 04:16:44 am
Big thanks to Molly and all the NOLA crossfitters for the warm welcome and great WOD! I really enjoyed myself! I will definitely drop in again the next time I'm in town! Comments are closed.
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